Baked Vegan Mexican Falafel: Healthy Mexican Recipe

Baked vegan Mexican falafel / MyBajaKitchen

Holiday Challenge: Make a Healthy Vegan Mexican Meal

I’ve been exploring the vegan and vegetarian dining options in Loreto, BCS as part of a travel advice series. It’s interesting because it’s difficult to find healthy options other than salads. The only vegetarian protein source I’ve reliably seen is cheese. Don’t get me wrong, I love cheese but it isn’t actually a healthy protein source in large quantities. Cheese is high in saturated fat and there are many healthier vegetarian fats available. If you take meat out of traditional Mexican food and replace it with dairy cheese you haven’t gained much health wise. Consider making your own vegetarian or vegan meal at home as part of this week’s challenge.

Healthier Fat Choices

Nuts, olives and avocados are high in healthy monounsaturated and polyunsaturated fats.  Nuts are a good source of omega 3 fatty acids.  This is a good article about healthy fats.

Healthy Protein Sources

Healthy protein sources include nuts, legumes like soy beans, chickpeas, pintos and black beans and seeds like quinoa, pumpkin, chia and flax seeds.

Healthy Vegan Mexican Meal

Baked vegan Mexican falafel / MyBajaKitchen

Here’s the recipe for baked vegan Mexican falafel that uses healthy chickpeas, spicy jalapeños, cilantro and olive oil. Serve with more vegetables and grains, like quinoa, brown rice or corn, for a protein complete vegan meal.

 

Try this recipe for Quinoa Tabboleah With a Poblano and Lime Twist from What’s For Dinner Doc?

I served my falafel with cumin and smoked paprika seasoned roasted cauliflower with jalapeños and homemade yogurt tzatziki.  You can bake the falafel and the cauliflower at the same time. Toss cauliflower and slice jalapeños in olive oil and season with ground cumin, smoked paprika and sea salt. Roast for 20 minutes at 375F .

These baked vegan Mexican falafel will pair well with tahini and lemon sauce, hummus or tzatziki.

Buen provecho.

Baked Vegan Mexican Falafel

Everything you love about baked vegan falafel with Mexican cilantro and jalapeño peppers. Spicy and easy to make at home. 

Course Main Course
Cuisine Mexican
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Author TraceyDelaplain

Ingredients

  • 1 1/2 Cups Soaked chickpeas Do not substitute cooked or canned.
  • 1 Cup Diced onion
  • 1 Cup Fresh cilantro
  • 2 Tablespoons Minced, seeded jalapeño
  • 2 Teaspoons Baking powder
  • 2 Teaspoons Ground cumin
  • 2 Cloves Garlic, minced
  • 1 Teaspoon Salt
  • 1/2 Teaspoon Ground black pepper
  • Tablespoon Lemon juice May substitute lime juice
  • 1/4 Cup Olive oil

Instructions

  1.  1.  Soak chickpeas 8-12 hours in filtered water. They should be soft enough to pull apart with your fingers.

    2.   Preheat oven to 375F.  Chop onions, garlic, jalapeño and cilantro and set aside. Combine chickpeas, baking powder, seasonings and lemon juice in a food processor or a mocajeta. Whorl or grind until finely chopped but not to paste. Add chopped onion, garlic, pepper and cilantro and whirl briefly to combine. 

    3.    Generously oil a baking sheet with olive oil. Shape 1/4 cup of falafel mixture into patties and place on baking sheet. Sprinkle more oil over each patty. Bake 20 minutes until lightly browned on the top and edges. 

    Serve with tahini and lemon sauce, hummus or tzatziki. 


Pin it for later. You might like my Vegetarian/Vegan Mexican recipe Pinterest Board.



Easy Sushi Recipe, Baja Ahi Tuna Poke Towers

Easy sushi recipe, Baja Ahi Tuna Poke Tower/MyBajaKitchen.com

Make these easy sushi towers with fresh ahi tuna poke and perfect sushi rice.

The stacks are beautiful and will serve two as an appetizer or one as a lunch or dinner portion. I’ve used some of the traditional Hawaiian ahi tuna poke ingredients with a few Baja additions like Serrano chili. Adjust the spiciness to you tastes.

Use the freshest fish you can buy or catch!

Baja red snapper

This is my son with a red snapper. You could grill a smaller fish whole and here’s a recipe for whole snapper stuffed with citrus shrimp. We ate this one as poke, sashimi and grilled chili lime fillets. Red snapper is very versatile and I didn’t know how great it tastes until I ate it fresh out of the Sea of Cortez. Spoiled much?

Sushi is best when made with fresh fish and I make it frequently with yellowtail and red snapper when mi Gringo goes fishing. Ahi tuna, also called yellowfin tuna, are being caught now in Baja but in the winter we are more likely to catch red snapper, cabrilla, or yellowtail. Prime Baja sport fishing happens in the hot days of summer and it sounds fun despite the hot temperatures.
I’m taking my tuna to Fiesta Friday where you can find recipes from around the world.

You might also like this spicy ahi tuna tower recipe made with siracha mayo.

Perfect sushi rice every time.

Make the sushi rice at least 30 minutes in advance. Here’s a great tutorial on how to make sushi rice.

Ahi tuna poke. It begins with the fish.

Prepare fish with a sharp fillet knife. I remove all the tough fibrous areas and the skin. I save all of the fish pieces that I don’t want in my sushi, but are otherwise fine to eat, along with shrimp shells to make a seafood broth to use for soups later. Use them immediately or freeze for later.

Stack the ahi tuna poke first followed by the sushi rice. I love these 6 inch springform pans. They’re great for stacking foods into fancy towers and making small desserts to share. Perfect for key lime pie.

This is an affiliate link. If you buy from Amazon then I get a few cents.

Perfect for a Labor Day cocktail party. Enjoy your long weekend.

Serve these ahi tuna poke stacks as a shared appetizer or a single lunch serving. Top with avocado and/or mango. Offer wasabi paste and soy sauce on the side. You can serve the poke alone with tortilla chips or just a fork. The sushi lovers will go nuts for these beautiful towers of fresh ahi tuna.

 

 

[lt_recipe name=”Easy Sushi Ahi Tuna Poke Stacks ” summary=”Tuna poke over perfect sushi rice and topped with mango or avocado. ” print=”yes” image=”http://mybajakitchen.com/wp-content/uploads/2017/08/image-12-252×300.jpg” ingredients=”Poke;1 lb fresh yellowtail or tuna, cut into 1/2 inch pieces;1/4 cup finely chopped sweet onion;1/4 cup thinly sliced scallions;1 tablespoon finely grated fresh ginger;1 teaspoon minced Serrano chili or to taste;1 tablespoon reconstituted and chopped wakame seaweed (optional);1 tablespoon black and or white toasted sesame seeds;3 tablespoons soy sauce;1 teaspoon toasted sesame oil;Juice of 1 key lime or 1 tablespoon of lime juice;;Sushi rice;2 cups sushi rice;2 1/2 cups water;1/4 cup rice vinegar, unseasoned;1 tablespoon sugar;1 teaspoon salt;;For serving;Avocado slices;Mango slices;Scallions thinly sliced;” ]Make sushi rice. Cook rice for 15 minutes. Dissolve the sugar in the rice vinegar over low heat. Add sugar and vinegar to hot rice and combine. Let cool to room temperature. At least 30 minutes in advance. Cut fish into 1/2 dice, keep chilled. Mix marinade ingredients. Do not combine marinade with the fish until you are ready to build your stacks and serve.;Layer poke into springform pan or other mold. Top with cooled sushi rice and pat down. Open springform and gently plate the tower with the fish on the top. Garnish with either avocado or mango slices and green onions. Serve with wasabi paste and soy sauce.;[/lt_recipe]

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Easy Sushi Recipe, Tuna Poke Towers, #poke, #sushi, #ahi tuna/ MyBajaKitchen.com



Easy Healthy No Cook Meals For Camping or Travel in Mexico

Hiking Loreto, Baja Sur/MyBajaKitchen.com

A shopping list and menu for 3 days of healthy no cook meals.  Perfect for an end of Summer, Labor Day camping trip, or exploring and surfing trips all year-long in Baja Mexico.

One of the best reasons to travel is to explore the local cuisine but eating out for every meal can be expensive and unhealthy. There are limited dining choices in many places in Baja. By all means try the local taquerias, the expat hot spots and the occasional fine dining restaurants but plan for a few “go to” healthy, no cook meals that you can put together with store-bought shelf stable foods.

Eating out when you travel is not your healthiest or cheapest option. Your pesos will go farther at a grocery store or an outdoor market and you can control the calories and the nutritional value of your meal.

If you have access to a barbecue and refrigeration then your options are almost like home and I hope you will try to buy all fresh real food but if not, you can still make healthy meals with minimal fuss and maximum Mexican flavor on a budget using shelf stable mostly nutritious foods. In general canned foods are high in salt and may have some scary ingredients but simple canned meats and beans can be found. Just say no to Spaghetti O’s, I’ve actually seen them in Mexico. Yikes.

Planning is especially important for vegetarians, vegans and anyone with food restrictions while traveling in rural Mexico. You will have to ask a lot of questions and your choices may be limited. Don’t be surprised that the sauces, frijoles and tortillas may not be vegetarian.  If you can buy foods with labels and you know a few key Spanish words, then you can be in control of your diet.  Lard is manteca (de cerdo). Learn the name and every variation of your food allergens in Spanish. I found several places on the internet that give away or sell “Allergy Translation Cards”. They look like this.


This article is about healthy no cook meals but the same strategy will work if you have any dietary restrictions and you have a kitchen or a campfire. 

Be flexible and shop wisely:

Most of the ingredients for these healthy no cook meals are available at the local grocery store.

Start with tortillas, flour tortillas seem to be the most versatile without needing to be cooked.  Look for shelf stable protein sources for example: canned tuna, chicken, shrimp and beans. Nuts are usually available, especially peanuts. Peanut butter should be on your list for quick breakfasts and lunches. Honey or jams can be used to sweeten any meal and you won’t need to refrigerate them.

Market Fresh Mexican Produce

Buy easy to prepare fruits and veggies that you can quickly wash or peel, and can be eaten raw, for example: carrots, cucumber, onions, zucchini, peppers, jicama, avocados, limes, cherry tomatoes, mangos, melons, bananas, oranges. Buy the freshest fruits and vegetables that you can find because they are the nutritional stars in these no cook meals. Canned fruits and veggies can be used in a pinch but avoid the high salt and sugar versions, which is what I see in my local grocery store.

Skip the lettuces, chard and other dirty vegetables that take lost of time and water to clean. It is rare to find pre-washed and packaged salad mixes as you leave the bigger cities. If you find them then I would re-wash them before eating.

Food safety and safe drinking water should always be a concern and a priority wherever your travels may take you. The water you wash produce with should be safe drinking water. Nothing ruins a trip faster than a food born illness.

Be Prepared:

You’ll need a knife, cutting board, a can opener and ziplock bags for leftovers or to pack your lunch.

 

3 Day Sample Menu

No Cook, Healthy Meals

Easy Breakfasts

  • Peanut butter and banana tortilla wraps or sandwiches
  • Almond milk overnight oats with nuts and fruit:  Combine quick cooking oats, non-dairy milk, a drizzle of honey or jam in a ziplock and let sit overnight. Add fruit and nuts in the morning and breakfast is ready.
  • Breakfast burritos: Spread pinto bean frijoles in a tortilla with salsa and red pepper strips.

Healthy Lunches

Easy Mexican Corn and Chic Pea Salad

  • Tuna fish wraps: Buy oil packed tuna, drain and flake, combine with thin slices of cucumber, carrot and red pepper and wrap in a tortilla or eat as a salad. Add a squeeze of lime. A few jalapeño slices would give you a spicy tuna wrap.
  • “Waldorf” fruit salad: Combine rough chopped walnuts, celery, and apples. Make a dressing with olive oil, orange juice, honey and lime juice. Serve with a hummus wrap and remaining vegetables.
  • Hummus wraps: Smash cooked garbanzo beans with a fork, add a tablespoon of olive oil, a squeeze of lime, and thinly sliced onion and zucchini. Use in a wrap or as a dip for other vegetables or tortilla chips.

 

Satisfying Dinners

Vegan Chorizo Burrito Bowl, Make it Mexican

  • Canned chicken, honey lime chipotle salad: Combine 1 tablespoon of peanut butter, 1 teaspoon of minced jalapeño or to taste, a teaspoon of honey, squeeze of lime and whip with a fork. Combine canned chicken, 1/4 cup of chopped peanuts, 1/4 cup fresh cilantro, diced mango and serve in halved red pepper cups for a gourmet touch.
  • Baja shrimp wraps: Rinse canned shrimp. Mix with garbanzo beans, olives, diced celery and tomatoes, olive oil, lime, and any combination of peppers. Wrap in a tortilla.
  • Burritos bowls: Combine drained and rinsed black or pinto beans, canned corn, diced red or green pepper, olives sliced, sliced avocado and chunky red salsa.

 

Healthy No Cook Meals Shopping List:

[lt_recipe name=”PRINTABLE SHOPPING LIST, HEALTHY NO COOK MEALS ” print=”yes” ingredients=”flour tortillas;peanuts;walnuts;peanut butter;honey or jam;quick oats;non-dairy milk or shelf stable cow’s milk;;canned tuna;canned chicken;canned shrimp;canned or bags of vegetarian pinto, black and garbanzo beans;oregano or cumin;canned salsas;olive oil;;limes;oranges;mango;melon;carrots;celery;zucchini;cucumber;red bell peppers;onion;;crispy tostados or tortilla chips;dark chocolate for a healthy treat;;tequila for obvious reasons” ]Minimal gear packing list, sharp knife, can opener, cutting board, safe drinking and food prep water, ziplock bags, silverware, plates, bowls, wash basin and dish soap [/lt_recipe]

 

Do you need Baja camping advice? Check out these books for sale at Amazon.

Subscribe for more Mexican food camping recipes, next time we’ll use fire 🔥🔥🔥🔥

 



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Easy Healthy No Cook Meals For Camping or Travel in Mexico/MyBajaKitchen.com

Easy Sushi Recipe, Spicy Baja Tuna Towers. Impress Your Friends

Easy Sushi Recipe, Towers of Spicy Baja Ahi Tuna /MyBajaKitchen.com

Make this easy spicy sushi recipe with spicy Baja ahi (yellow fin) tuna, perfect sushi rice, siracha mayo and avocado.
A lunch or appetizer portion that’s sure to impress your guests. No need to roll and cut sushi, unless you like to make sushi then go for it. Actually making sushi with your friends does sound like a great way to get messy in the kitchen. Either way you get to eat spicy Baja sushi.

I’m taking my easy sushi recipe to Fiesta Friday to share. Have you tried the Tailwind app for Pinterest and Instagram? I opened a new tribe called Healthy Recipes for Healthy Families. Here’s your personal invitation to join my Tailwind tribe.

With Tailwind you can manage your Pinterest boards with ease and set up perfect pinning schedules. I’m loving this new application! Check it out and join my tribe.

Enough about me, here’s the easy sushi recipe I promised.

I found the perfect foolproof sushi rice recipe at MakeMySushi.com.

I used small 4 inch springform pans to shape the towers but you could probably use a ramekin with some ingenuity.

Make the sushi rice before preparing the fish and let cool to room temperature, about 45 minutes in advance of assembling the towers. Chop serrano and green onions and mix with mayonnaise, lime juice and siracha. Cut tuna into small dice and mix with spicy sauce. Slice avocado. Assemble towers; the fish goes first in the pan followed by the rice. Pat rice down over fish. Invert onto your serving dish or onto individual plates. Gentle remove springform pan. Garnish with avocado slices and green onions. Serve with wasabi paste and soy sauce.

[lt_recipe name=”Easy Sushi, Spicy Baja Tuna in Sushi Towers ” servings=”4″ prep_time=”1H” cook_time=”10M” total_time=”1H10M” difficulty=”Easy” summary=”Spicy tuna towers over sushi rice. Easy sushi recipe. ” print=”yes” image=”http://mybajakitchen.com/wp-content/uploads/2017/08/image-3-295×300.jpg” ingredients=”Sushi rice, uncooked 2 cups;Rice vinegar, unseasoned, 1/4 cup;Sugar, 1 tablespoon;Salt, 1 teaspoon;Fresh raw ahi (yellow fin) tuna, 16 ounces, may substitute any sushi grade tuna, jack or salmon;Mayonnaise, 2 tablespoons;Siracha, 2 teaspoons or to taste ;Serrano chili, 1 teaspoon minced;Green onion, 1 tablespoon sliced thinly;Lime juice, 2 teaspoons;Avocado, 1/2 sliced;Wasabi paste and soy sauce on the side ” ]Rinse rice until several times until water is clear. Combine 2 cups of rice and 2 1/2 cups of water. Bring to a boil, stirring once. Reduce heat and simmer for 8-10 minutes. ;Heat vinegar, sugar and salt until solids dissolve. Stir vinegar mixture into hot rice and combine. Let cool to room temperature. ;Dice fish and combine with remaining ingredients except avocado. ;Divide fish into 4 inch springform pans (4). Top fish with prepared sushi rice and pat down with a spoon or a flat based measuring cup to compress the rice. ;Invert pan onto serving dish and open springform. Gently remove pan and base. Garnish with avocado slices and serve with wasabi and soy sauce on the side. [/lt_recipe]

PIN IT and Please share this post. I’m so happy with the delicious results.

Easy Sushi, Spicy Baja Tuna Towers/ MyBajaKitchen.com



Baja Mediterranean Style Salmon, Black Bean Salsa and Rice Grilled in Foil Packets. A Complete Meal and Easy Clean Up

Baja Salmon, Black Bean Salsa and Rice Grilled Foil Packets. A Complete Meal and Easy Clean Up

Salmon, black beans, peppers and rice make a healthy Baja-Mediterranean inspired complete meal in easy clean up foil packets.

I grilled these outside because it’s too hot to use the oven but they can easily be baked in the oven in parchment paper, which may be safer than cooking foil.
Continue reading “Baja Mediterranean Style Salmon, Black Bean Salsa and Rice Grilled in Foil Packets. A Complete Meal and Easy Clean Up”

Vegetarian Mushroom Tamales, Swiss Chard Wrapped

Vegetarian mushroom parmasen filled tamales, wrapped in Swiss chard leaves

Make these vegetarian mushroom parmesan cheese filled tamales wrapped in Swiss chard leaves without corn husks for a special occasion or weekend meal with friends.

 

Corn husks are readily available in every Baja market and they are traditionally used to make Mexican tamales. They lend an earthy (dusty) corn flavor to tamales which I did not miss with these flavorful Baja Mediterranean tamales. The mushroom parmesan filling is reminiscent of mushroom ravioli with a Baja twist. I can find parmesan cheese in Baja but it is a specialty item and can be expensive. A substitute would be aged cotija Mexican cheese. The filling would be great in empanadas, quesadillas or on baguette slices at a tapas party.

“I like to cook with wine and sometimes I even put it in the dish.”
Pair a hearty Mexican red wine, vino tinto, with these mushroom parmesan tamales and remember to save a glass for your guests. You can easily make them vegan by substituting minced walnuts or vegan cheese for the parmesan. Continue reading “Vegetarian Mushroom Tamales, Swiss Chard Wrapped”